トレーニング経験ゼロから始める、マッチョへの道

トレーニング経験が全くない、超初心者向けに、マッチョになる手順をまとめていくよ。
上から順番に見ていけば「そこそこのマッチョ」になれるようにまとめている。

頑張ってマッチョになろう!

筆者の情報を簡単に紹介しておくと、フィットネスクラブに10年勤続、めちゃくちゃパーソナルをやっているよ。
あとボディビルで大阪クラス別優勝と日本クラス別10位。
もっともっと格上の人は多いのは承知だけど、ある程度信頼できる情報と自信を持って言える。

STEP1 ジムに通うべき?

一般的に言う細マッチョのレベルならジムに通う必要はないよ。
家で出来るトレーニングと、食事の管理で頑張ってみよう。
参考画像を使った記事はこちら

BBJ(ベストボディジャパン)に出場している選手のレベルまでマッチョになりたかったらジム通いが必須だと思う。
ましてフィジークやボディビル体型を目指したいなら尚更必須!
色々なコンテストがあるから比較してみて、目標の体をイメージしてみよう。
メジャーなコンテストをまとめた記事はこちら

STEP2 ジムの選び方や、入会に必要なもの

ジムの選び方には優先順位がある。
結論から言うと、近さ>ジムの設備>スタッフの質>値段、の順番だよ!
詳しくはこちら

具体的にジムはどこがいいのよ?
上記の繰り返しになるけど、近さと設備が重要。
近くにゴールドジムか、それに近い設備のジムがあるなら間違いない。
エニタイムやジョイフィットもやすさも相まってイイネ!
そんな記事はこちら

初期に必要なものは、まず契約のお金に関するもの。
ジムによって違うけど、お金、キャッシュカード、銀行印、身分証明証があればたいてい大丈夫。
そして、動きやすい服とシューズがあればいいよ!その他にもほぼ必須なものはあるから、最初に買ってしまってもいいものを紹介しとく。
そんな記事はこちら

STEP3 トレーニングメニューについてのまとめ

週に何回ジムに行けるかどうかで、メニューが大きく異なる。
極論だけど、毎日ジムに行けるなら行ったほうがいい。
そんな記事はこちら

現実的にはまずは週に2~3回でいいと思うよ。
でもいわいる上級者は、週に5回前後ジムにいくよ。

一番最初にやってほしい筋トレは、全身をまんべんなく鍛えるものがいい。
回数は15回前後で、格3セットずつでいいと思う。
そんな記事はこちら

STEP4 食事についてまとめ

マッチョになるためには、まずは「高たんぱく」の食生活を意識して欲しい。
サプリメントはプロテインだけでいいと考えている。
これだけでも「結構マッチョだね!」くらいは達成できるよ。
そんな記事はこちら

ダイエットを併用したい場合は糖質制限をすることをおすすめする。
ダイエット以外にもちょっとした病気にもいい作用があるかも!
そんな記事はこちら

STEP5 トレーニングギアの導入

パワーグップや、グローブなどのアイテムだね。
手のひらが痛い、腰が不安、など感じたらこういったギアの購入を考えよう。
特にパワーグリップに関してはマッチョ化に必須と思っていい。
そんな記事はこちら

STEP6 メニューのアップデートをしよう

トレーニングは「慣れ」を感じると停滞するんだ。
定期的にメニューをアップデートして、効率よくバルクアップを進めよう!

同時に、ジムに週何回行けるかも再度考えてみよう。
できれば4~5回利用できれば大幅なパワーアップが見込める!
そんな記事はこちら

STEP7 夏になる前にダイエットをしよう

しっかりと腹筋を割りたい、くらいの目標があるならダイエットは必須。そこまで行かなくてもいいという人も、多少のダイエットをすると見栄えが良くなることも多い。
ダイエットをするときは、とりあえず糖質の管理から。次点でオイルを見直そう。
そんな記事はこちら

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